Professor Tim Spector has recommended food which he says provides 'rocket fuel' for your body. He urged more people to 'eat the rainbow' to make sure they were enjoying a broad range of nutrients and vitamins.
Professor Tim Spector is a professor of genetic epidemiology at King’s College London and co-founder of the Zoe health app. He was addressing his 690,000 followers on Instagram about healthy eating.
The best-selling author was talking about polyphenols. These are a category of compounds naturally found in plant foods, such as fruits, vegetables, herbs, spices, tea, dark chocolate, and wine.
Research suggests that regularly eating polyphenols is good for your body and may be particularly beneficial for supporting heart and brain health. And professor Spector highlighted some of the foods where polyphenols can be found.
He said: "Polyphenols are compounds that plants produce to protect themselves. Now, polyphenols don't just benefit plants - they're great for us too. They're like rocket fuel for your gut microbes. Scientists have discovered more than 8,000 different types of polyphenols.
"You may have heard the advice ‘eat the rainbow’, but do you know why this is so important for your gut health? Plants often get their bright colours and bitter tastes from a group of phytonutrients called polyphenols.
"You will find polyphenols in all sorts of foods. Some add vibrant color, others bring out flavor, and certain ones even give foods their bitter taste. Think of the bright colors of vegetables, the deep hues of beans, or the fragrant aroma of herbs and spices. These are all clues that polyphenols are present. You can also find polyphenols in coffee, extra virgin olive oil, nuts, and dark chocolate too — great news for coffee and chocolate lovers."
Benefits of polyphenols
Polyphenols are split into four major groups based on their chemical structure. Phenolic acids account for about one-third of the polyphenols consumed and are found in all plants, but they are particularly rich in acidic-tasting fruits.
Flavonoids are the most abundant in a normal diet, as they are in almost every fruit and vegetable going. They are the pigments responsible for the vivid color in many fruits and vegetables.
Stilbenes are less common and are found in grapes, berries, peanuts, and red wine. Lignans are found in whole grains, fruits, nuts, and seeds. The richest sources of lignans include flax seeds and sesame seeds.
Experts believe that polyphenols help lower blood sugar levels and increase insulin secretion, helping reduce your risk of type 2 diabetes. They may also reduce the risk of heart disease by improving heart health and function. Polyphenols antioxidants, which help neutralize free radicals.
One study found that people who consumed the most polyphenols in their diet had a 46 per cent lower risk of cardiovascular disease than those participants who reported the lowest polyphenol consumption.
They may also help protecting your skin, while their powerful antioxidant and anti-inflammatory properties might play a role in reducing the risk of cancer. They also have a positive effect on digestion and your overall gut health. Experts think they might help stimulate the growth of beneficial gut bacteria.
Prof Spector said: "Studies have shown that polyphenols promote the growth of beneficial gut bacteria and may also inhibit “bad” gut bacteria, leading to better gut health. This is because polyphenols act as prebiotics, meaning they reach the large intestine and are fermented by your gut microbes.
"When these polyphenols are broken down by your gut microbes, they release beneficial short chain fatty acids which can reduce inflammation and help to support your immune system.
"Eating a wide range of colourful plants is one of the best ways to ensure you’re feeding your gut microbes plenty of polyphenols so in turn, they can look after you."
